Which Cheeses Are Lower in Fat?

by
SHELLY MORGAN Last Updated: Oct 03, 2017

Shelly Morgan

Shelly Morgan has been writing and editing for over 25 years for various medical and scientific publications. Although she began her professional career in pharmacological research, Morgan turned to patent law where she specialized in prosecuting patents for medical devices. She also writes about renal disease and hypertension for several nonprofits aimed at educating and supporting kidney patients.

Not all cheeses are created equal, especially with respect to fat content. Cheese lovers can take heart because the fat content of different cheeses can vary as much as 25 to 30 percent. Moreover, replacing traditional cheeses with low-fat versions ensures that you are providing your family with cheeses that are both healthy and tasty.

High-Fat Cheeses

With 9.4 g of fat per oz., of which 5.98 g are saturated, cheddar cheese has more fat than most other cheeses. Blue cheese is almost equally as fatty with 8.15 g of fat, 5.29 g of which are saturated. Saturated fats are associated with high cholesterol levels, which can lead to cardiovascular disease. This is why the American Heart Association urges people to lower their intake of saturated fats.

Hard Cheeses

bowl of cubed feta cheesePhoto Credit: intek1/iStock/Getty Images

Not all hard cheeses are as high in fat as cheddar and blue cheeses. For example, Gouda has only 7.78 g of fat per oz. and Swiss has 7.88 g. Lower still is feta, with only 6.03 g of fat. Feta is crumbled over salads and used in omelettes. Its intense salty taste adds a unique flavor to foods. It's high in sodium, but soaking it in water for a few minutes before serving lowers the overall sodium content.

Soft Cheeses

brie cheese on tablePhoto Credit: Brent Hofacker/iStock/Getty Images

The texture of soft cheeses like Brie, Camembert and cream cheese is due to their high water content. Unlike hard cheeses that can be aged for years, soft cheeses are usually consumed only a month or so after production. This high water content is balanced by a somewhat lower fat content.

With 6.88 g of fat in Camembert and 7.85 g in Brie, these two varieties offer cheese fans slightly more healthy alternatives to higher-fat cheeses.

Low-Fat Versions

Low-fat and non-fat versions of various cheeses are available in most grocery stores. If you find non-fat cheeses unpalatable, low-fat versions are often more acceptable. A little comparative shopping is revealing. For example, while 1 oz. of regular cream cheese has 9.71 g of fat, its low-fat and non-fat variants have only 4.27 and 0.28 g, respectively. Low-fat versions of cheddar have only 1.98 g of fat.